| WORK
OUT C - HEAVY DUTY PROGRAM |
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- (Work
Out C) HEAVY DUTY PROGRAM
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How
to perform workout C
Thoroughly
Warm-up first,
In
the table (below) where it outlines, '1 Rep 10 Sec
rest, 1 Rep, etc', perform one maximum repetition
with a weight so heavy you can only achieve one full
rep.
Ensure that you perform the required exercises in strict form;
- Rest 10 seconds, then repeat another single rep.
- Rest for another 10 seconds, then repeat another single rep
(You're training partner will most likely have to assist you for this and the following rep)
- Finally rest 20 seconds, then perform one last rep.
In
the table where it outlines, '4 Reps to failure' (
eg; Calves), be true to yourself, do not wimp out
early, continue to squeeze out those extra reps past
the burn stage until you can physically do no more
(this is what will make the difference in the final
results). ie If you can do an extra rep, eg 5 instead
of 4, endure the burn and do that extra rep. Don't
stop just because my program said 4!!!
| WORKOUT C |
CHEST, SHOULDERS, TRICEPS, CALVES, ABS, LOWER BACK |
| Incline Bench Press |
1 Rep, 10 sec rest |
1 Rep, 10 sec rest |
1 Rep, 20 sec rest |
1 Rep |
| Pec Deck |
1 Rep, 10 sec rest |
1 Rep, 10 sec rest |
1 Rep, 20 sec rest |
1 Rep |
| Military Press |
1 Rep, 10 sec rest |
1 Rep, 10 sec rest |
1 Rep, 20 sec rest |
1 Rep |
| Lateral Raise |
1 Rep, 10 sec rest |
1 Rep, 10 sec rest |
1 Rep, 20 sec rest |
1 Rep |
| Dips |
4 Reps to failure |
| Tricep Pushdowns |
1 Rep, 10 sec rest |
1 Rep, 10 sec rest |
1 Rep, 20 sec rest |
1 Rep |
- Standing Calf Raises
- Seated Calf Raises |
4
Reps to failure
4
Reps to failure |
| Reverse Crunch |
4 Reps to failure, (2 Sets) |
| Back Extension |
6 slow controlled Reps, 2 Sets |
WARNING: THIS IS NOT A BEGINNERS ROUTINE !!!!!
Do not attempt this type of training without at least 2 years training experience.
Warm-up thoroughly first. During training, if joint pain is experienced at any stage, stop the exercise immediately.
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